Comparing Nutrients in 5 ounces Amaranth Leaves VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Amaranth Leaves	34%	10%	56%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Amaranth Leaves	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	12% 8.56g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.96% 4.32g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	NA	3.36% 1.28g	38g per day for Men 19-50 years
Protein	6.23% 3.5g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Amaranth Leaves	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	23% 207μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.4mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1347% 1616μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Amaranth Leaves	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	30.5% 305mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41% 3.3mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	21% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Amaranth Leaves VS Seedless Raspberries Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Amaranth Leaves versus 5 oz of Seedless Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Amaranth Leaves vs Seedless Raspberries Puree:

• 5 ounces of Amaranth Leaves have 73 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.8 times more Vitamin C than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 3.3 times more Vitamin B1 and 4.8 times more Vitamin B5 than Raw Amaranth Leaves.
• 5 ounces of Amaranth Leaves have insufficient amounts of Vitamin B5
• 5 ounces of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 5 ounces for Amaranth Leaves vs Seedless Raspberries Puree:

• 5 ounces of Amaranth Leaves have 15.4 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 5 times more Zinc than Seedless Raspberries Puree.
• Both Amaranth Leaves and Seedless Raspberries Puree contain similar levels of Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Amaranth Leaves have 2.4 times more Protein than Seedless Raspberries Puree.
• While 5 oz of Seedless Raspberries Puree contain 23.5 times more Omega 3 and 2 times more Carbohydrate than Raw Amaranth Leaves.
• 5 ounces of Amaranth Leaves provide inadequate amounts of Omega 3
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• Both Raw Amaranth Leaves as well as Seedless Raspberries Puree provide inadequate amounts of Energy and Omega 6 in five ounces.